48 year old overweight women. 8 weeks ago my knee gave a pop sound and my leg gave out while i helped push a car out of the sand. ( big mistake) . I made it home but did not walk for 3 days. I have no health insurance a doctor bill is out of the question. I am making a slow recovery. I can put weight on it, extension is fine , but cannot not bend back, making stairs difficult. Also something is bulging from the injured left leg on the lateral side in two places. Also notice the bone popping in certain positions now. Please recommend care tips and exercises, any information would be helpful.